Comparing Nutrients in 500 calories Crackers, saltines, fat-free, low-sodium VS Tart, breakfast, low fat

Weight per 500 calories

• Crackers, saltines, fat-free, low-sodium: 127g
• Tart, breakfast, low fat: 134g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Crackers, saltines, fat-free, low-sodium or Tart, breakfast, low fat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	8.3% 8.05g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	3.02% 0.048g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	6.77% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	79.4% 103g	130g per day for Men 19-50 years
Sugars	0.67% 0.48g	9.03% 6.55g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.04% 3.44g	5.3% 2g	38g per day for Men 19-50 years
Protein	24% 13.4g	9.58% 5.36g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.27mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39.4% 158μg	33.6% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.68% 5.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	4.75% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.23μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	2.8% 28mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	123% 9.82mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	7.88% 33mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.5% 144mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	0.12% 4.33g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Vitamin B1, 1.4 times more Vitamin B3 and 11.6 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 4.7 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.9 times more Copper, 2.1 times more Iron, 1.6 times more Selenium, 2.2 times more Sodium and 3.2 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2.1 times more Calcium and 1.8 times more Magnesium than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Phosphorus per 500 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Fiber and 2.5 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4 times more Fat, 6 times more Saturated Fat, 1.4 times more Omega 6 and 13.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.